Dumbbell Pullovers

dumbbell pullovers

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lying on a bench with your feet on the ground. You take a dumbbell with both hands and your arms outstretched. The dumbbell is on your palms and your thumbs and forefingers encircling the handle:

  • Inhale and lower the dumbbell behind your head by slightly bending your elbows

  • Exhale returning to the starting position

This exercise work pectoralis major, triceps long head, teres major, lats and a little bit serratus anterior, rhomboids and pectoralis minor. The serratus anterior, rhomboids and pectoralis minor have the function to stabilize the scapulae (shoulder blades) and to allow the humerus to tilt over a stable support.

It’s possible to do this exercise only to open the rib cage. To do this, work with lightweights and be careful to not bend your elbows too much. And it’s necessary to use a bench in a transverse position so that your pelvis is lower than your shoulder girdles. It’s important to inhale as much as possible at the beginning of the movement and to exhale only at the end of the movement.

dumbbell pullovers

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-Steph

Incline Dumbbell Press

incline dumbbell press

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on an inclined bench (no more than 60° because you don’t want to work only your deltoids) with your elbows bent. You have a dumbbell in each hand with a pronated grip.

  • Inhale and extend your arms vertically by bringing the dumbbells closer together

  • Exhale at the end of the movement.

This exercise mainly works the upper part of pectoralis major (upper chest) and a little bit anterior deltoid, seratus anterior and pectoralis minor. Seratus anterior and pectoralis minor stabilize the scapulae, allowing the arm to work with the torso. Triceps work less intensely that with barbell.

This exercise is between incline barbell press and dumbbell flys. It’s a movement which works the upper part of the pectoralis major and it also stretches the muscle because of the amplitude of the movement.

Variant

You can have a starting position with a pronated grip and when you extend your arms, you rotate so that your palms of your hands are face to face (neutral position).

Share this article if you think it can help someone you know. Thank you.

-Steph

Leverage Bench Press

leverage bench press

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lying on a horizonzal bench with your butt glued to the bench and your feet on the ground :

  • Inhale and press

  • Exhale at the end of the movement

This guided exercise works the pectoralis major, mainly the sternal parts at the end of the movement. This guided exercise also work a little bit the triceps and anterior deltoids.

Variant : By pulling out your chest and arching your back, you work more the lower part of your pectoralis major (chest). But beware, this technique is harmful for people with back problems.

Share this articles if you think it can help someone you know. Thank you.

-Steph

Decline Bench Press

decline bench press

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

By lying on a bench with you head down and fix your feet so as not to slip. The bench is declined between 20° and 40° Take the barbell with a pronated grip and a hand gap equal to or wider than your shoulders.

  • Inhale and by controlling the movement, lower the barbell on the bottom of your chest.

  • Press and exhale at the end of the movement

This exercise works the pectoralis major (particularly the lower part), triceps and anterior deltoids.

You can also to this exercise with a light weight and down the barbell at the neck. This allows you to stretch your pectoralis major (chest) in an excellent way.

You can also to the decline press with the Smith machine.

Share this article if you think if can help someone you know. Thank you.

-Steph

Close-Grip Bench Press

close grip bench press

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lying on a horizontal bench with your butt glued to the bench and your feet on the ground :

  • Takes the barbell with a pronated grip. The distance between your hands varies from 10 to 40 cm (3.9 to 15.7 inches) of your wrists flexibility.

  • Inhale and lower the barbell by controlling the movement to your torso.

  • Press and exhale at the end of the movement.

This exercise works the inner chest and triceps. This exercise can be part of an arm training program. By doing this exercise with the elbows along your body, it allows to work more anterior deltoids. This exercise can be done at the Smith machine.

Attention : There are several different morphologies so it’s possible that the close-grip create wrist pain. In this case, it’s advisable to spread the hands slightly.

Share this articles if you think it can help someone you know. Thank you.

-Steph

Bench Press

bench press

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Lying on a horizonzal bench with your butt glued to the bench and your feet on the ground :

  • Takes the barbell with a pronated grip. The distance of your hands is wider than the width of your shoulder.

  • Inhale and lower the barbell by controlling the movement to your torso.

  • Press and exhale at the end of the movement.

This exercice work mainly the pectorals and a little bit triceps, anterior deltoids, serratus and coracobrachialis.

Variants

  1. You can do this exercise by arching you back like powerlifters, This allows you to use your lower chest which are more powerful for lifting heavier weights. But you have to pay attention to your back if you want to avoid injury, caution.

  2. You ca do this exercise by making the press with your elbows along your body to work more your anterior deltoids.

  3. You can do this exercie by changing the gap between your hands :

    your hands closer => inner chest

    your hands wider => outer chest

  4. You can do this exercise by changing the trajectory of the barbell :

    By lowering the barbell to the lower chest (near the edge of the rib cage) to work the lower pectorals

    By lowering the barbell to the middle of the chest to work the medial pectorals

    By lowering the barbell to the upper chest/lower nech area to work the upper pectorals

  5. If you have pain in the back or you want a better isolation of the pectoral work, you can do the « press » with your legs raised.

  6. You can do this exercise with a Smith machine.

Share this article if you think it can help someone you know. Thank you.

-Steph

Stretching Pectoralis Major Muscle

stretching pectoralis major muscle chest

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing with your arm outstretched, grip to a support with your hand to slowy rotate your torso on the opposite side of the support.

This exercise mainly works the major pectoralis, anterior deltoid and brachii biceps.

Variant : It’s advisable to place your hand at several different heights to stretch all the pectoralis major’s beams.

Note : It’s an excellent stretch for bench press, throw sports, volleyball and handball.

Share this article if you think it can help someone you know.Thank you.

-Steph